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Rosemary vs. Yam — In-Depth Nutrition Comparison

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The main differences between rosemary and yam

  • Yam contains less iron, vitamin A, fiber, calcium, manganese, folate, magnesium, copper, and vitamin B5 than rosemary.
  • Daily need coverage for iron for rosemary is 76% higher.
  • Yam has 77 times less saturated fat than rosemary. Rosemary has 2.838g of saturated fat, while yam has 0.037g.
  • Rosemary has a higher glycemic index than yam.

Food types used in this article are Rosemary, fresh and Yam, raw.

Infographic

Rosemary vs Yam infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +1764.7%
Contains more IronIron +1131.5%
Contains more CopperCopper +69.1%
Contains more ZincZinc +287.5%
Contains more PhosphorusPhosphorus +20%
Contains more ManganeseManganese +141.8%
Contains more PotassiumPotassium +22.2%
Contains less SodiumSodium -65.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Yam
Yam
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +27.5%
Contains more Vitamin AVitamin A +1985.7%
Contains more Vitamin B2Vitamin B2 +375%
Contains more Vitamin B3Vitamin B3 +65.2%
Contains more Vitamin B5Vitamin B5 +156.1%
Contains more Vitamin B6Vitamin B6 +14.7%
Contains more FolateFolate +373.9%
Contains more Vitamin B1Vitamin B1 +211.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rosemary Yam DV% diff.
Iron 6.65mg 0.54mg 76%
Fiber 14.1g 4.1g 40%
Calcium 317mg 17mg 30%
Manganese 0.96mg 0.397mg 24%
Folate 109µg 23µg 22%
Magnesium 91mg 21mg 17%
Vitamin A 146µg 7µg 15%
Copper 0.301mg 0.178mg 14%
Saturated fat 2.838g 0.037g 13%
Vitamin B5 0.804mg 0.314mg 10%
Fats 5.86g 0.17g 9%
Vitamin B2 0.152mg 0.032mg 9%
Vitamin B1 0.036mg 0.112mg 6%
Zinc 0.93mg 0.24mg 6%
Polyunsaturated fat 0.901g 0.076g 6%
Vitamin C 21.8mg 17.1mg 5%
Protein 3.31g 1.53g 4%
Potassium 668mg 816mg 4%
Monounsaturated fat 1.16g 0.006g 3%
Choline 16.5mg 3%
Vitamin B6 0.336mg 0.293mg 3%
Phosphorus 66mg 55mg 2%
Vitamin E 0.35mg 2%
Carbs 20.7g 27.88g 2%
Vitamin B3 0.912mg 0.552mg 2%
Vitamin K 2.3µg 2%
Calories 131kcal 118kcal 1%
Selenium 0.7µg 1%
Sodium 26mg 9mg 1%
Net carbs 6.6g 23.78g N/A
Sugar 0.5g N/A
Tryptophan 0.051mg 0.012mg 0%
Threonine 0.136mg 0.054mg 0%
Isoleucine 0.136mg 0.052mg 0%
Leucine 0.249mg 0.096mg 0%
Lysine 0.143mg 0.059mg 0%
Methionine 0.047mg 0.021mg 0%
Phenylalanine 0.169mg 0.071mg 0%
Valine 0.165mg 0.062mg 0%
Histidine 0.066mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +116.3%
Contains more FatsFats +3347.1%
Contains more OtherOther +187.8%
Contains more CarbsCarbs +34.7%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +19233.3%
Contains more Poly. FatPolyunsaturated fat +1085.5%
Contains less Sat. FatSaturated fat -98.7%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.